Often stress at work can be useful and helps us to meet deadlines and enhance motivational levels. If added pressure is sustained over a long period of time, it can present itself in other ways such as anxiety and depression or perhaps we hold tension in the way we sit at our desk or in the car and suffer from neck pain, headaches and/or back pain.
Neck and back pain may arise from stress, fatigue and altered posture or perhaps having to remain sedentary for prolonged periods and most commonly from a combination of all of the above.
How can I be healthier at work?
- Physical activity – at least 2.5 hours of moderate to vigorous exercise a week
- Active travel – if you live within 5km of your work place, why not consider walking or cycling a couple of times a week
- Gentle exercise at work – take the stairs instead of the lift, stand whilst taking calls, rotate tasks to facilitate more movement.
- Breaks – don’t skip meals, drink water, take full breaks away from your desk.
- Chairobics – Shrug shoulders, twist to the left and right, stretch your shoulders.
- Out of hours – leave work in the office and make the most of your holidays!
- Posture – Sit or stand tall and gently pull in your core/tummy muscles
For more ideas on office based exercises, please click on this link:- http://For office based exercises, please click on this link:-
For further details on how to deal with pressure in the work place, please click on the link to download a leaflet regarding fitness at work https://www.csp.org.uk/system/files/under_pressure_leaflet-english.pdf
Can physio help?
If you do suffer from headaches and neck and back pain, physiotherapy can often help with workstation advice, mobilisation of stiff spines and issue a tailored exercise programmes accordingly. Some employees can access physiotherapy through their occupational health department and have their work stations assessed and changed as appropriate. For further information on what to consider when assessing your work space and how things should be positioned and organised please click on the following link:-http://ergo.human.cornell.edu/ergoguide.html
If you do have long-standing back pain which can start as a result of frequently sitting with at a desk or driving, increasing your core strength can sometimes be effective. Evidence has shown that undertaking Pilates over a 12 week period can be effective for reducing pain and disability in long-standing back pain.https://www.ncbi.nlm.nih.gov/pubmed/29651872/
If you have any further questions regarding anything mentioned in this blog, please do not hesitate to contact the clinic.